Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 500 calories

Cereals, farina, enriched, cooked with water, with salt

943g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 11 times more energy per unit of mass than Cereals, farina, enriched, cooked with water, with salt, which is very high in comparison to other foods. Cereals, farina, enriched, cooked with water, with salt having low energy density.

Which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.3%3.2g

Fat

45.4%44g

3.2 gvs44 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.95%0.62g

Saturated Fat

12%3.8g

0.62 gvs3.8 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.13%0.066g

Omega 3

3.2%0.051g

0.066 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.6%1.12g

Omega 6

116%19.7g

1.12 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.2%103g

Carbohydrate

13%17g

103 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.9%7.17g

Sugars

3.1%2.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

7.17 gvs2.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.66g

Sucrose

%2.14g

0.66 gvs2.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.55g

Fiber

19.4%7.36g

7.55 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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30.7%17g

Protein

31.8%17.8g

17 gvs17.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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99%1.2mg

Vitamin B1

106%1.27mg

Thiamine

1.2 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.61 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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88%14mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

14 mgvs7.14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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48.3%2.4mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.4 mgvs0.97 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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69.7%0.91mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.91 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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182%726μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

726 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.5%0.38mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.38 mgvs30 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Sunflower Seeds

92%915mg

Calcium

6.68%66.8mg

915 mgvs66.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43%0.39mg

Copper

171%1.54mg

0.39 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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12%478μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

478 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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629%50.3mg

Iron

56%4.5mg

50.3 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.7%66mg

Magnesium

66.3%278mg

66 mgvs278 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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80.4%1.85mg

Manganese

72.6%1.67mg

1.85 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50%349mg

Phosphorus

80.7%565mg

349 mgvs565 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.4%217mg

Potassium

16.2%552mg

217 mgvs552 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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51.5%28.3μg

Selenium

82.5%45.4μg

28.3 μgvs45.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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79.2%1189mg

Sodium

0.51%7.7mg

1189 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.7%2.17mg

Zinc

39%4.3mg

2.17 mgvs4.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22%817g

Water

0.11%4.05g

817 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, farina, enriched, cooked with water, with salt have 2 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.7 times more Vitamin B9 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B6 and 79.8 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Sunflower Seeds:

Cereals, farina, enriched, cooked with water, with salt have 13.7 times more Calcium, 11.2 times more Iron, 154.3 times more Sodium and 201.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4 times more Copper, 4.2 times more Magnesium, 1.6 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Selenium and 2 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, farina, enriched, cooked with water, with salt have 6 times more Carbohydrate and 3.2 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.7 times more Fat, 6.1 times more Saturated Fat and 17.6 times more Omega 6 than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Fiber and Protein per 500 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, drySunflower SeedsVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with saltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: